Category Archives: AFT Features

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Is a fitness hero/idol important? (Editor’s Note)

Allow me to get straight to the point – a fitness hero or idol is someone who we aspire to be or has become the inspiration for the person we would like to become. Who is your fitness hero?

 

How we met

Mine came to me when I was still in primary school. At the time, I was doing the tournament rounds for tae kwon do and I got used to be the “cute” one at tournaments as well as being the youngest (usually). I also had to fight above my age level as they were the closest to my age. So imagine a short 10-year-old me having to compete in the Under-15 category (I’m still short, by the way).

The girls were big and tall, and hard to beat. It was hard for me to be able to score points although I always ended up on podium. That was a lot of work!

At the time, my parents didn’t even want me to do any martial arts. They think it would make me more masculine and learn less on how to be a lady. But I was a tomboy and I loved how I was able to focus. Heck, I wanted to be a boy!

Okay, I’m lying. It was not fun being screamed at to kick harder and faster. To do 50 – 100 push ups as fast as you can. To keep throwing punches until you feel you can’t lift your arms anymore.

But that fateful day when I was in Primary 5, I met this lady while I was being taken care of by other female competitors in their 20s. My parents never attended any tournaments, or so they said.

 

The fight

The lady in question was a brown belt, 25 years old and said she was working for Malaysian Airlines as a stewardess. She said she knew she was going to be able to participate in the tournament during the time.

She had long curly hair and wore red lipstick. “Who in their right mind would wear lipstick in a tournament?” I asked myself. She giggled a lot and kept cooing at me. I hated it.

Then she was called to fight. She turned, giggled (again) and ran with such a girlish saunter that made me wonder why she had participated in the first place. All the ladies suddenly sat upright and quiet while telling me that I had to see her fight.

I shrugged and wondered how long it would last. The moment the referee said “fight!” she hit her opponent with a spinning back hook and was K.O.-ed. She did this with a determined face and strong masculine stance.

While the referee counted down on her opponent, she switched back to that girly girl and if she could twirl her curly hair, she would. When it was pronounced that she was the winner, she ran back towards us in her light ball-on-mat run while her hair swayed side to side a la Baywatch.

 

The realization

It was during the K.O. that it occurred to me a girl can still be a girl when she’s doing martial arts. Not just martial arts – a girl can achieve anything she sets her mind to without losing her femininity. She is still my hero, especially fitness hero, because despite looking like she was so weak and dainty, she still could throw a mean kick to save her life.

I stopped resenting having guys as sparring partners. Instead I look at them as challenges. I learnt to overcome obstacles from this. I learnt that I had to be fitter than them to beat them.

I also learnt that being fit does not necessarily equate to huge bulging muscles.

I never knew her name but lady, you’re the inspiration for everything I have done, achieved and overcome. That one K.O. was more than enough to tell me I’m good. I’m ok.

Editor’s Note: Fitness Bullying

Are you guilty of fitness bullying? Are you one of those who makes fun of larger sized individuals while they are trying to exercise? Do you make fun of others while stating that they cannot do or perform your exercise routines? If you lift weights, do you make fun of others who don’t?

All of these are a form of bullying.

When a person decides to make a better version of themselves, they should be applauded and supported, not ridiculed to the point of making them feel worse. A person who is 160kg should not be laughed at while they try new workouts. Just because they are huffing and puffing more than you does not make their efforts any less than yours.

Ask yourself the next time you feel like ridiculing someone in the gym or your yoga class – what does making fun of the other person bring you? Does it make you happy? Will it help you lift more weights or perform a more vigorous Crossfit session?

A fit and healthy lifestyle community should be a supportive one, especially to each other. Comparing yourself to another who is struggling or trying really hard will not make your workouts better nor will it make you a better person.

Allow the other person to celebrate their small successes. Let them achieve their goals. Let us all celebrate our bodies and successes, no matter how small they are. Let’s encourage each other rather than trying to shame the other person to the point of them staying away from being a better version of themselves.

 

 

Editor’s Note: Never Too Late

Hands up please to those of you who began the year with the resolution to lose weight. Be honest. I am one of those people.

It all began with sitting by the beach, waiting for the fireworks display, that we started talking about our New Year resolutions. Although it’s mostly about body goals, losing weight is an important factor as 75% of us who were there were overweight.

For me, I began my body transformation completely mad – threw myself into exercising and crash dieting. That ended up pretty bad. I had injuries and binge-ate most times.

Took me a while to get into the groove of things while my friends are already seeing results. That did not hamper my enthusiasm to achieve my goals though. In fact, it encouraged me further.

I decided to adopt a healthier lifestyle and more realistic goals. The goal in the adoption was to change habits and mindset.

It may be July now but I feel as if it’s January and I’m just starting to finally realign myself towards a better me. There is no excuse to stop achieving goals set out on that beach on New Year’s just because it’s the middle of the year. The best time to begin working on a better you is now.

 

My weight as of 1 January 2018: 71kg

My current weight: 67kg

JacSport – The Energy Drink with Physta® Tongkat Ali

Physta® is a patented extract from the Malaysian plant root, Tongkat Ali. The water-soluble extract has been through numerous clinical studies to determine its impact on the human body including, but not limited to, strength, performance and overall health.

Using natural ingredients, the JacSport’s secret weapon is Physta® Tongkat Ali. Whereas most energy drinks come in cans, the drink is available to consumers in easy-to-carry sachets to mix with a recommended 250ml of warm water. The FDA approved pre-workout and recovery drink promises to give more energy and shortens recovery time after a workout.

Some of the studies on the extract have shown that, compared to other extracts of Tongkat Ali, Physta®  has proven to support energy and recovery from fatigue, and shown improvement in muscle strength and size in both men and women. It was also shown to maintain normal levels of the stress hormone cortisol and a healthy high levels of testosterone for overall anabolic muscle state during intense endurance exercise tested on mountain bikers.

JacSport is 100% safe with no long-term side effects, this whey-protein-chocolate malt drink is also able to promote blood circulation, and boost a lethargic body and mind.

Leave your gym. Indoor skydiving is the new workout.

AirRider is the first ever indoor skydiving in Malaysia and is now ready to thrust you into adventure. With their 12 foot (diameter) and 10-meter high flight chamber, this tunnel can accommodate two flyers at a time. The tunnel operator, who is located right next to the tunnel, will adjust the wind speeds based on each flyer’s weight and skill level. The indoor skydiving technology serves for punters at all level to flaunt their skill. The vertical wind tunnel set up a stable and super safe suspension for flyers. Worry not, for beginners the instructor will assist you in the tunnel. So, fly and show off your invisible wings!

Entrance to AirRider

 

The writer testing out the AirRider

Indoor skydiving is indeed fun but let’s not forget about the hidden health benefits behind this exciting adventure. My first experience of 2 minutes and 30 seconds flight was more than enough to activate my overall body muscles at once. The moment I stepped into the tunnel, I was airborne and I tried to stay in the position that the instructor had taught us beforehand: be a banana! The 250 km/h wind speeds were vigorous that it even blew my cheeks up and made me looked like a clown who had just fallen into the tunnel. Apart from the storm-like wind, the thrill was a slight floating and falling on the mesh wire trampoline floor. Hey, the adrenaline rush is good for your heart! When you fly up in the tunnel, your heart will pump harder than the time you met your first love. The overload adrenaline kick will also trigger the release of serotonin, the happy chemical, to improve your mood and live in your fantasy.

 

 

Strike A Pose!

One flyer’s motion in the tunnel is very much depending on the flyer’s position. For example, if you drop one shoulder while floating, you will spin around. While pulling off your impressive Superman pose in the tunnel, you are also burning more calories than jogging. But, I don’t think you can strike a pose while jogging isn’t it?

 

Indoor skydiving is the future in terms of workouts and is certainly a good exercise to activate one’s overall muscles as there is no way you can master it if you don’t muscle your way through! So, when someone says indoor skydiving is the unexpected fitness fad that burns more calories than jogging, you will have to agree to it.

AirRider @ 1 Utama offers exclusive yet affordable adventure. A variety of packages awaits you to serve your occasion. The team caters to individual, groups, corporates, schools as well as kids’ parties to enjoy the fun in the transparent tunnel. Packages starts at only RM89! It is never too late to start skydiving and make it your sport of choice with AirRider’s support.

Check out a video of Asia Fitness Today’s editor trying out the sport here.

Can exercise be therapeutic?

Exercise is Medicine® (EIM), a global health initiative managed by the American College of Sports Medicine (ACSM), encourages primary care physicians and other health care providers to include physical activity when designing treatment plans and to refer patients to evidence-based exercise programs and qualified exercise professionals, especially those with the EIM credential.

EIM is committed to the belief that physical activity promotes optimal health, is integral in the prevention and treatment of many medical conditions, and should be regularly assessed and included as part of health care.

Worldwide, it is estimated that physical inactivity causes:

  • 6% of the global burden of disease from coronary heart disease;
  • 7% of Type II Diabetes; and
  • 10% of breast and colon cancer cases.

Inactivity also causes 9% of premature mortality, or more than 5.3 million of the 57 million deaths that occurred worldwide in 2008. On the other hand, regular physical activity:

  • reduces mortality and the risk of recurrent breast cancer by approximately 50%.
  • reduces the risk of developing Alzheimer’s disease
  • lowers the risk of all-cause, cardiovascular, and cancer-specific specific mortality in adults with higher levels of muscle strength
  • leads to higher academic performance in children and adults

Despite these health concerns of being physically inactive:

  • More than half of U.S. adults (56%) do not meet the recommendations for sufficient physical activity set forth by the 2008 Physical Activity Guidelines for Americans,
  • U.S. adolescents and adults spend almost eight hours a day in sedentary behaviors, and
  • As much as 36% of adults engaged in no leisure-time PA at all.

Work sites have the potential to influence a great number of adults – many of whom spend the majority of their day sitting. In fact, our working environment is becoming increasingly more sedentary. Since 1950, 30% of Americans worked in high-activity occupations. By 2000, only 22% worked in high-activity occupations. Conversely, the percent of people working in low-activity occupations rose from 23 to 41%. Combined with the added life pressures (i.e. financial responsibilities, family issues) working professionals are finding that regular physical activity outside of the workplace is low on their priority list and often head home at the end of a long day instead of the gym.

Decreasing physical activity leads to reduced workforce output (presenteeism), greater absenteeism (due to illness), and lower physical functionality. Work sites are increasingly becoming more aware of these direct and indirect costs of inactivity, and are seeking out innovative strategies such as bike to work programs, work site wellness initiatives, as well as standing and/or treadmill desk stations.What is the role of EIM in the work setting?

EIM seeks to support these new and innovative work site wellness programs and concepts by providing an additional level of infrastructure to promote physical activity to employees. Many large employers have onsite health care professionals to provide yearly physicals and acute health services for their employees. EIM calls upon work site health care professionals to:

  • Assess the physical activity levels of all patients that they see
  • Provide information and education on the importance of regular physical activity
  • Give a basic exercise prescription (as appropriate)
  • Refer employees to existing programs or fitness facilities located at the worksite
  • Maintain close communication with onsite exercise professionals about the activity levels of inactive employees

This article has been compiled from website resource: Exercise is Medicine

Snowboarding and defying gravity!

AsiaFitnessTodayTV: Snowboarding adventures from GoInternationalGroup.com on Vimeo.

Inspired by videos we’ve just shared in the AsiaFitnessToday TV Channel, we delve into movement exercises required to prepare for your weekend at the snowfields. Depending on the individual’s weight and height, leisurely snowboarding can help burn from 200 to 600 calories per hour for an adult under 90KGs. Go competitive and you could be burning triple of that! What this also means, is that your body will be undergoing intense workout while snowboarding, and ideally, a solid 4-6 weeks of preparation should get your ready for that spurt.

Muscles used while snowboarding

Firstly, let’s understand the types of muscles you’ll be using while snowboarding. Naturally strong muscles will help you last longer on the slopes. You’ll be using your quadriceps, calves and ankles for snowboarding. Your back will be at test too. Prior to a ski trip, it’s advisable to undergo some weight training to strengthen your hamstrings, thighs and arm muscles as well as strengthening your core. Some people head to cycling gyms to prepare their leg muscles. Here are some essential workouts to help in your preparation:

1. Up and down jump squats 

Squat down in position, then jump for the skies with arms wide open then land with your knees bent. Do this to help build power thighs for tackling big jumps.

2. Core strengthening exercises

Let’s work the obliques and abs area, since you’ll be using a lot of that area while navigating the snow. The medicine ball rotational throw is one of the most effective ones. Stand away from a wall with your shoulders facing the wall. Allow for about 2-3 feet. Hold a medicine ball, then twist your torso to throw the ball against the wall. Catch it when it comes back to you and repeat. To avoid injury, make sure you’re mentally and physically ready before throwing the ball. Be mindful, take your time, and strengthen your core (abs) muscles just as you’re about to throw.

3. Stationary Cycling

Riding helps to build endurance in your legs and stamina overall.

AsiaFitnessToday highly recommends working with a certified fitness trainer and keep safety first when working out.

Origin of snowboarding

Australian Darren Powell defied the laws of kinetic energy in 1999 when he recorded a top speed of 202 kilometers per hour at Les Arcs Resort, France. What a lot of people may not know, is that snowboarding was initially two skis strapped together by an engineer called Poppen in Michigan, USA. He attached a string to steer and it was called snufing – a combination of skiing and surfing.

Family bonding time at the snowfields

In a WhatsApp interview, Sydney-based business owner/restaurateur Madeleine Cheah shares that her family enjoys leisurely skiing, long walks and hikes as they work hard throughout the year in the hospitality industry. Vacations like these bring her family together and offers a nice respite from running their busy restaurants and cafes in Australia. Despite nursing a back injury and her husband his painful knees, both are determined to kick their heels back and enjoy the beautiful powdery snowfields of Chamonix-Mont-Blanc, surrounded by France, Italy and Switzerland. Lying at the base of Mont Blanc, the highest summits in the Alps, this area is renowned for its skiing.
Thanks to the Luongs – Madeleine, Hieu, Andy and Matthew for these amazing photos and videos from their recent skiing and snowboarding vacation to Chamonix Mont Blanc!

HUMAN, a truly inspirational movie about our species

There’s no other way to describe this project than pure love. We believe, it is from that space, of wanting to share the beautiful sounds to depict our human species, that both filmmaker Yann Arthus-Bertrand and music composer Armand Amar have produced this magnificent film. Although released back in 2015, the film isn’t dated at all, nor is the music.

This also links us to Asia Fitness Today’s research and interest in the topic; Humans, Rhythm and Movement. Movement is essential to human evolution and a key element in survival.

Intrigued and curious, we visited their official website: http://www.human-themovie.org to discover more about the film. And it was a delightful treasure trove that we delved into!

We also selected this Making Of Interviews, video to share, just to show the magnitude of work, number of hours put into realising this project.

Since a young boy, film director Yann Arthus-Bertrand had used a camera to document his observations and accompany his writings. The turning point, was at the Earth Summit in Rio de Janeiro in 1992 when Yann embarked upon a major photographic project about the state of the world and its inhabitants. It was titled Earth From Above and the book sold more than three million copies. Years later, Yann created the GoodPlanet Foundation and the non-profit organization has been investing in educating people about the environment and the fight against climate change. He was appointed United Nations Environment Program Goodwill Ambassador in 2009 and that year, he made his first feature-length film, HOME, about the state of the planet. This movie was seen by almost 600 million spectators around the world.

“I am one man among seven billion others. For the past 40 years, I have been photographing our planet and its human diversity, and I have the feeling that humanity is not making any progress. We can’t always manage to live together.
Why is that?
I didn’t look for an answer in statistics or analysis, but in man himself.”

Yann Arthus-Bertrand

“It is too late to be a pessimist. Taking action builds happiness!”

Yann Arthus-Bertrand

Regardless of our condition or situation, every single one of us can play a role and contribute to a fairer and more harmonious society. Whether we are male, female, young, old, married, divorced, single, orphan, poor, rich, disabled, our opportunities to act are endless. Whether it is through associative work or simple actions, there are many simple gestures to take and stories to live to help us fulfil ourselves and build tomorrow’s humanity.

Enjoy watching HUMAN, the movie.

This article has been edited for Asia Fitness Today from the official website.

KL Car Free Morning a hit!

KL Car Free Morning is one of the activities that are changing the landscape of the capital city of Malaysia. Held from 7.00am to 9.00am every first and third Sunday of the month, roads in the highly busy Golden Triangle area within the city are closed for KL-ites to reclaim the streets. It’s not uncommon to see bicycles, handcycles, people running, skateboards, rollerskates, rollerblades and walkers hit town from the start/finish line at Dataran DBKL (near Dataran Merdeka).

Total route is 7-kilometre. Title sponsor is OCBC Bank and in the spirit of its annual event OCBC Cycle, 140 bicycles are available for people to use free of charge. The event will turn five years old next year, as it was launched in 22 September 2013 by Multigreen Events and is supported by Kuala Lumpur City Hall.

Mark your calendars for healthy weekend and participate in the Go Green KL Car-Free Morning. It’s a BIG LIVELY Sunday morning you don’t want to miss! Together, let’s support the Go Green campaign.

Participants are responsible for their own safety and participate at their own risk. Please take care of each other’s safety.

Side activities

Horse Carriage Rides | Zumba | Lucky Draw